Fuel
Food Bro
FreeNo signup, no card
Set daily calories and macros for a cut, maintain, or lean bulk — then run the recommended coach day templates: non-training, training, or a 1–2 week diet break (~maintenance when you’re flat). Inputs stick in this browser.
Your targets
Enter your details — targets appear here.
—kcal / day
- —Protein
- —Carbs
- —Fat
Why these numbers
Recommended
Coach day templates
Day structures from the coach templates (baseline 36 / 80 kg / 178 cm). Your calculator sets the kcal and portions — pick a day type below.
Download
Personalized plan (PDF)
One print-ready pack: where you are now, goal + timeframe, Yeh Bro System training (PPL / PPLU), scaled nutrition day templates, a 12-week block, and a recommended next phase after week 12. Save as PDF from the print dialog — no account, no backend.
Also useful
Soft plate heuristics
When you’re off the coach template or need protein without an app spiral.
High-protein day (any goal)
When you need protein without an app spiral — use beside the coach day templates.
- Breakfast: eggs or Greek-style yoghurt + fruit + toast or oats
- Lunch: chicken, tuna, lean beef, or tofu bowl — rice/potato + veg
- Dinner: similar protein + carb + veg; sauce is fine, don’t fear oil in cooking
- Gap filler: whey/plant scoop, cottage cheese, or jerky if food undershoots
Practical staples
Grocery reality beside the Woolworths weekly list.
- Protein: chicken thigh/breast, lean mince, eggs, tuna cans, Greek yoghurt, tofu, whey
- Carbs: rice, pasta, potatoes, bread, oats, fruit
- Fats: olive oil, avocado, nuts, fatty fish when it fits the budget
- Convenience: rotisserie chicken, frozen veg, microwave rice — still counts
In the system
Food is phase 4 — not the whole plan
Pair this with training templates and the weekly checklist. Deeper reads live on the food hub when you want depth.
Education only — not medical advice or a personal prescription. Estimates vary; adjust from your scale trend and how training feels. Under 18 or clinical conditions → talk to a clinician.